Dietitians rank the top 13 Trader Joe’s salads

Salads can be customized at many lunch spots. It’s one thing to spend $16 on an elaborate spinach mix with a variety of toppings straight from my imagination. How about other days? I don’t think so. So, Trader Joe’s salads are truly a godsend, especially since most of them are just $3.99.

Please believe me (and a dietitian) when I say you should stop by the prepared aisle at Trader Joe’s to see the vast array of salad options. The Better Period Food Solution author Tracy Lockwood Beckerman, RD, discusses the nutritional benefits of each salad in the frugal supermarket. She recommended her favorite Trader Joe’s salad to refuel after a workout, which one to choose for fiber, and so much more. Trader Joe’s salads can now be even healthier thanks to these tips.

Trader Joe’s salads: The dietitian’s guide

1. Salad with Kale and Edamame has the most fiber

According to Beckerman, the Kale and Edamame Salad has the most fiber at 10 grams, or 40 percent of the daily recommended allowance. Insoluble dietary fibers in edamame and kale have multiple health benefits including decreased blood cholesterol.

2. SuperGreen Salad Palette: A healthy power boost

As a result of the slow digestion of the carbohydrates, the Super Green Salad Palette will keep you energized, and the heart-healthy fats will help maintain your energy-and blood sugar-levels for a while,” says Beckerman. “Also, edamame’s fiber, along with walnuts and avocado’s healthy fat is a winning combination for keeping you full for hours.”

3. A salad inspired by Mexicali is the highest in protein

The Dietitian states that the salad is packed with protein at 26 grams per serving. “Pack this salad for lunch and you will stay fueled all afternoon!” With chicken and cheese, this salad will provide both filling and satisfying nutrients.

4. Mozzarella and Tomato Salad or Caesar Salad are the least sugary

When it comes to salads, look for simple ingredients like mozzarella, tomatoes and dressing when making your own dressing-my favorite is olive oil, lemon, garlic and balsamic vinegar mixed with garlic,” explains Beckerman.

5. Super Green Salad Palette for optimal brain power

“The Super Green Salad Palette includes a lot of brain-boosting foods such as nuts and seeds, kale and of course, avocados. Avocados contain healthy unsaturated fat and may help reduce blood pressure and enhance cognitive function, says Beckerman.

6. Salads with Kale and Edamame are best for healthy fats

Despite having the highest fat content, the Mozzarella and Tomato Salad contains 9 grams of saturated fat, which isn’t considered ‘healthy fat’ and may not be great for those with high cholesterol. Because of the almonds, edamame, and eggs in the salad, it has the highest amount of healthy fats thanks to its low saturated fat content (3 grams) and higher total fat content of 36 grams,” Beckerman says.

7. The whole grain-richest dish: Roasted Butternut Squash & Red Quinoa Salad

Despite its 60 grams of carbs in this roast butternut squash and red quinoa salad, Quinoa makes up the largest portion of them. Quinoa is naturally gluten-free, high in fiber, protein, magnesium, B vitamins, iron, potassium, calcium, and vitamin E.

8. Super spinach salads are good for your heart

According to Beckerman, his Super Spinach Salad contains tons of beans, tomatoes, whole grains and, of course, spinach! These ingredients assist in reducing LDL cholesterol as well as providing essential nutrients for a healthy heart, such as potassium, fiber and folate.

9. For a boost of antioxidants: Roasted Butternut Squash with Red Quinoa Salad

A Roasted Butternut Squash and Red Quinoa Salad is high in antioxidants like tomato, kale, and squash, which can help to fight inflammation and heart disease, says the expert. Despite its negative effects, squash is packed with beta carotene, which keeps the body healthy and reduces the production of free radicals.

10. Super spinach salad for fertility lunch

As spinach, garbanzo beans, and edamame beans are high in folate, all of which contribute to the production of healthy eggs, Beckerman explains, the salad also contains beans that promote ovulation and improve blood flow to reproductive organs.

11. Eat this salad if you’re pregnant: Mexicali Inspired Salad

This salad is high in calories and protein, which are essential for healthy pregnancy and fetal growth. It also contains grilled chicken, parmesan cheese, and asiago cheese, which are calcium and protein sources that are needed more during pregnancy, says the dietitian.

12. A Lemon Chicken and Arugula Salad is ideal as post-workout fuel

Taking the Lemon Chicken and Arugula Salad after a hard workout, since it contains a high amount of whole grains and protein, explains Beckerman. “The complex carbohydrates found in couscous and red quinoa, as well as the healthy protein in chicken, will quickly break down and restore glycogen stores for muscle and energy recovery.”

13. Trader Joe’s Kale Edamame Salad is the best salad overall at Trader Joe’s:

“Salad made with Kale Edamame provides a rich source of plant-based protein, carbohydrates, healthy fats, and micronutrients. Emamame and almonds provide energy, unsaturated fats, and essential nutrients and amino acids that support muscle growth and recovery. a satisfying and nutrient-packed meal.”

Healthy Trader Joe’s salad tips from dietitians

There are so many ways to enhance Trader Joe’s salads, regardless of whether they are on this list or not. Beckerman offers tips in the following article.

1. Open the container and remove everything inside.

To make it easier to see everything and let tightly-stuffed greens breathe, Beckerman recommends putting all the ingredients into a bowl before diving fork first into your Trader Joe’s salad. If you are doing the same motion every time, you can get lost in repetition if you do the same thing over and over,” Beckerman says. A dedicated salad bowl makes everything taste better – and more enjoyable to eat, as well, so why not remove the plastic packaging?

2. Mix everything thoroughly.

Make sure you mix your TJ salad thoroughly after it has been taken out of the container. Sometimes people eat right out of the container and eat all the garnishes first before even taking a bite of the lettuce,” Beckerman says. The fiber-filled greens are a major reason to purchase the salad. As the toppings are mixed together, the yummy goodness is distributed evenly in the bowl.

3. Extend the dressing.

Without the delicious dressing, it wouldn’t be a Trader Joe’s salad. Beckerman says you can indulge in the salad dressing packet that comes with the kit if you like it. It is typically not enough to coat an entire salad with one packet, she says. In order to remedy this problem, Beckerman suggests adding a few tablespoons of extra virgin oil and some flaxseeds to the dressing to make it more nutritious. “It is so important to give our bodies an extra virgin olive oil dose because we don’t know the type of oil used to make the balsamic vinegar or the red wine vinegar dressing,” Beckerman says. The flaxseeds should coat all the vegetables in your bowl well.

4. Include more greens.

Trader Joe’s salads can be filled with more nutrition by adding more greens, like baby spinach, along with the salad kit. Adding good phytochemicals, fibers, and vitamins will make the salad more nutritious as well as allow you to add even more healthy greens.” says Beckerman. Or, if you want to go all out (since why not? ), you can add another salad kit, like Mediterranean style with broccoli and kale slaw, or veggie and greens kit, to add vitamin K, antioxidants, and folic acid.

5. Take it all in stride.

Finally, Beckerman says it’s okay to choose Trader Joe’s “heavier” salads too-no guilt (ever). Trader Joe’s salads are fine if they include cheese, meat, crunchies, or sweetened dried fruit, Beckerman says. In my opinion, if it leads to eating and enjoying your daily dose of greens, it’s definitely worthwhile.

Trader Joe’s salads are perfect for that reason. You’re guaranteed to enjoy a nourishing salad kit no matter what you choose. In addition, you can make Trader Joe’s salads healthier by incorporating these salad hacks from RDs. There’s a good chance that you’ll start putting those gourmet salads out of your mind once you try these. You can’t beat them.

The food at TJ’s is a foodie’s dream.

Hello! You seem to enjoy exclusive content, free workouts, and discounts for cutting-edge wellness brands. You can unlock your rewards instantly when you join Well+, our online community of wellness insiders.

These products are independently selected by our editors. Well+Good may earn a commission from purchases made through our links.

Leave a Comment